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It's so good to have you here.
Welcome to our 31 day challenge Breathing in meditation to regulate your nervous system.
31 days,
1 practice each night.
To help your body find its way back to calm.
Before anything else i want to tell you something important if you've made it here.
Perhaps some part of you already knows that your body is asking for something different maybe more space.
More safety.
Maudi Hesti.
Maybe you know that feeling of being exhausted but still unable to switch off You lie down,
Your body is in bed,
But your mind keeps going.
Maybe your heart suddenly starts racing for no obvious reason Maybe you wake up already feeling anxious.
Before you've even remembered what you need to do that day.
Or perhaps you know another kind of tiredness.
The kind that doesn't always disappear after a good night's sleep.
If you recognize yourself in any of this,
I want you to hear something.
Your body is not working against you.
In fact,
It is trying to protect you.
Your nervous system is constantly sensing what is happening inside you and around you.
And responding in the best way it has learned how.
Sometimes it speeds things up Sometimes it keeps you on alert.
And sometimes it seems to do the opposite.
It shuts things down.
And many of us spend years fighting these responses.
Trying to control anxiety trying to force ourselves to sleep.
Telling the mind to stop thinking.
Trying harder and harder to relax.
But there is another way.
And link little way.
Instead of fighting the body.
We can learn how to communicate with each other.
And that is what we are going to begin doing together over the next 31 days every day.
And I will introduce you to a simple practice designed to help your nervous system.
Become more familiar with states of calm,
Presence and safety.
We work with the breath.
With awareness of the body,
With meditation.
With rest.
And with small moments of presence.
And we'll do this in a simple,
Accessible way.
Guided by what science is teaching us about breathing,
Stress,
The nervous system.
And emotional regulation.
Before each practice.
I'll briefly explain what we're going to do and why it may help.
No complicated language Noodle Science Lecture just enough for your mind to understand.
And then allow your body to experience Some of the practices we'll explore have been investigated by researchers studying breathing Autonomic Irregular Ocean Mindfulness in our responses to stress.
But you don't need to understand all of those mechanisms to begin.
You just need to be here.
To breathe.
To feel and to know this because this journey is not about doing everything perfectly.
There is no perfect breath.
There is no perfect meditation.
And there is certainly no perfect way to regulate your nervous system There is practice.
There is repetition.
There is curiosity.
And there is gentleness.
Some days you may notice a shift almost immediately Other days you may feel as though nothing happened at all That's okay.
We are creating a pathway.
And pathways become familiar when we return to them again and again.
So i don't want you to sink right now Can I really do this for 31 days?
We don't need to reach day 31 today.
We only need to arrive at day one.
One night at a time.
One practice at a time.
One breath at a time.
And perhaps,
Somewhere along this journey,
You'll discover something beautiful Your body has always carried its own kind of wisdom.
Maybe we have simply been waiting for you to begin listening.
So,
Are you ready?
Lie down.
Changing the lights Put your phone away.
And allow this to become a quiet meeting between you and your own body.
No pressure.
Not rushing.
Nowhere you need to get to.
On day one will start at the beginning.
Understanding the three states of your nervous system and learning the first breathing technique of our journey.
Day 1 is waiting for you.
And you'll be there too.
Let's begin.
